What is iliotibial (IT) Band?
The iliotibial (IT) band is a thick band of connective tissue that runs along the outside of the thigh, from the hip to the knee. When the IT band becomes tight or inflamed, it can cause pain and discomfort in the knee, hip, and thigh.
One of the most common cases we see with patients is discomfort of the knee which was caused by a tight IT band. When the IT band becomes tight or inflamed, it can cause friction at the knee joint, which can lead to pain and discomfort.
How does IT band tightness happen?
Overall, IT band tightness is often caused by a combination of factors, including overuse, poor biomechanics, and muscle imbalances. To prevent IT band tightness, it’s important to maintain proper form and technique during exercise, gradually increase the intensity and duration of your workouts, and incorporate stretching and strengthening exercises into your routine.
Foam rolling can be an effective technique for relieving tightness in the IT band. In Addition, strengthening exercises for the glutes and hips can also help to improve muscle imbalances and reduce IT band tightness. If your glute muscles are weak, this can cause the IT band to compensate and become tight. Similarly, if you have tight hip flexors or quadriceps, this can place extra stress on the IT band and cause it to become tight.
At Kenzie Wellness Centre, our kinesiologists customize exercise programs for each individual where they can increase muscle strength and avoid injuries in the future.
By: Fargol Sattarian,
Personal Trainer & Kinesiologist